/plg/ - Powerlifting General

>>40707574
Delete this

all theads must be Panzer approved

this thread isn't

delete this or action will be taken

>>40707574
frist 1!1!!1

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>>40707590

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how will we know if one of us dies ?

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>>40707621
we wont

(btw your property has been seized)

>>40707621


Wess, LightningBrah, Bigmon, Ricu. All dead. All from that video/chat player thing from a few years ago. part of some secret skype suicide club. it was fucked up.

>>40707752
Woah. Ebic!

gonna run smalab

what can i expect

squat 525 raw 565 with wraps

done 2 days of the intro so far and it's p ez since im so used to volume

Is dumbbell bench pressing helpful for improving bench or should I just keep benching a barbell?

>>40708470

It can be. Depends on your bench form and your weaknesses.

>>40708496

Form is ok from what I can tell and my weakness is the bottom of the bench((like 95% of people most likely).

I was stuck around 3x5x85 for ages and then I changed to phraks Greyskull and that helped heaps. Doing a full pause at the bottom has had a big effect as welll. I'm asking because I spent a fair bit on adjustable dumbbells and I haven't touched them in ages.

>>40708528

It's less a matter of good and bad form and more a matter of how you've decided to bench. Different bench forms will change what carries over best.

>>40708538

I don't go for a crazy arch(you can still slip a hand under). Leg drive only just recently clicked after ages of trying to get that nailed down. I found bringing the bar straight down more effective than the J you see some people rave about.

Doing week 5 of c6w and it's bench day. Hoping to get 100x5. Had to deload in the first week because I was recovering from an injury.

Repostan from last thread:
>elbows, forearms, knees, and low back are killing me after not lifting for a couple days
We /GDE/ famalam

>>40708768
https://m.youtube.com/watch?v=5WvWkUhszeE

Song you might like

Does anyone have a pre-workout recommendation?

Currently using Nitroflex and need to reup soon, but I want something different.

Already used Mr. Hyde and I liked that, but don't want to switch back to something I've used already.

>>40708839
caffeine pill 4 cent per workout and does the trick

>>40708768
I get this shit. When your body's at rest all your muscles and soft tissues start tensing up because they don't know what to do with themselves.

Foam roll and lacrosse ball that shit.

>Time for Insulini and some juniors from my country to lift
>Goodlift is down
ONE JOB
Fuck IPF, I'm with SPF now

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>>40708579

Just failed dismally lads. Got 2 reps. I am going to give it another go tomorrow when I am not running on 2-3 hours sleep.

What would cause this part of my back to get sore during a heavy bench? I'm thinking it could be because I am not laying down straight enough.

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>>40709729
???

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Hi lads and old friends and new friends and ladesses and gender fluid beings

long time no see no talk to hugs no choco milk

if I want to add 30kgs(around 50lbs) to my squat in 2 months what programme should I be looking at?

My current plan is to spam volume for the first 3 weeks and then 4th week a deload week, 5th to 7th week to focus on numbers and the final week to push it

>>40709846
Who of them is virtus?

>>40709876
No one, actually, so I'm confused.

>>40709872
Hey old fiend, I'd suggest smolov, or even just sessionly maxing if you want? I managed to add 20kg to my deadlift in 8 sessions (4 weeks) by maxing out twice a week and adding 2.5kg at a time. This kinda progress does dry up though.

Your plan may work too

>>40709872
Hi Sparrow. How are your (previous) injuries?

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>>40709918
>Hey old fiend
;___;

> I managed to add 20kg to my deadlift in 8 sessions (4 weeks) by maxing out twice a week and adding 2.5kg at a time.

when you say 'maxing out' do you mean you do a shit ton of volume that you're fried by the end of the session or do you mean that you strive to hit that 1rm every session by adding 2.5's?

Thank you in advance!

>>40708528
>>40708579
tbqh if you're plateauing at 85x5, a PL program is probably not the right thing to do (assuming you're not like 60kg or so). Do some volume work in different chest exercises to build a base.

>>40709928
Hey facebrah!

(previous injuries) The last injury I can remember was last year where I pulled a back muscle when I was pulling 150 kgs for 3x3
> and it was 3 weeks out from a competition too, thinking about it makes my palm all sweaty

I think I over exerted my left elbow yesterday while benching 70kgs for 4x5, today I'll be doing some light work with box jumps and sprints because it still feels wonky

I'm good! How are you facebrah

>>40709941
I'm notoriously retarded so perhaps you shouldn't take my advice, but what I did specially was max out and hit a new 2.5kg 1rm.

And important thing to mention is that I did Jefferson deadlifts as my primary mover, which was less fatiguing on the lower back, BUT my conventional deadlift moved up linearly as I progressed my Jefferson. So I had effectively added 20kg in a month to my conventional.

Squats are a lot different and you probably could handle a new 2.5kg PR twice a week with them, only for a short period probably, but long enough for 30kg definitely.

I used a LOT of ammonia to get through that period btw

>>40709967
I'm okay.
30 kgs seems a lot, what weight are you currently at?
Your plan seems decent. Increasing frequency and incorporating some moderately heavy singles in week 5-7 can do you good, I think. It could make it more bulgarian-esque, which tends to help quite a lot in the short term.
>elbow
Try some light, high rep band curls and extensions.

>>40707752
more info on this

>>40709967
That's a really good bench lad

>>40709951

I was plateauing at 85 but I pushed past it months ago. If my retry tomorrow fails what would recommend for replacing upper workouts volume and exercise wise?

>>40708266
Achey knees
Low sex drive
Poor sleep quality
Insatiable hunger

Be mindful of recovery, maybe you'll survive

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>>40709972
>I used a LOT of ammonia to get through that period btw

hhaaaaaaaaaaaaa
always very reserved about ammonia, though it always piques my curiousity
kbloo uses it a lot in his deadlifting with his back arched and round af

How was your form? Did you focus on mantaining a good back or did you go fuck it and went mong

gonna look into acquiring some NH3

>>40710032
really happy with it, but I can't help but keep thinking about what I used to bench and be disappointed with what I'm doing right now

>>40710097
What did you use to bench? And what happened to it?

can we get a RIP Swede.

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>>40710027
That's good to hear!

squatting 110kgs for triples, deadlifting 128 for triples, benching 70 for 4, although a little shaky on the bench ( poor lat strength and triceps)

>Your plan seems decent. Increasing frequency and incorporating some moderately heavy singles in week 5-7 can do you good, I think. It could make it more bulgarian-esque, which tends to help quite a lot in the short term.

Perfect, thanks for the confirmation, gonna go do some high rep band curls and extensions now

>>40710097
What are the lovely sparrow's thoughts on trappy-chan?

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>>40710105
used to be able to hit 77kgs for 5x5
*insert laughing crying em0j1*

am 10kgs lighter so I should just nut up and stop being a little bichass kent, b gr8ful

gonna roll out now
b good

>>40710097
Jefferson deads were mong, cause it didn't really matter, however I go to a lengthy effort to pull conventional with a healthly back angle.

I pop ammonia like candy so perhaps this isn't the best thing for you, but maybe you don't need it at all. I found I did but who knows.

>>40710027
>I'm okay
Heh.
How far are you with your stuff for friday?

>>40710125
Goodbye my friend

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>>40710115

>lovely sparrow
oh u

love (her) (him) very much and I think (she) (he) is very knowledgeable and knows what (she) (he) is talking about
>inb4 i MISGENDER SOMEONE
trappy lays out scientific evidence of what trappy's talking about

hope trappy still posts because in my previous lurkings trappy explains in detail why training things occur

>>40710125
DId you test your 1RM at that time? What was it?

Doesn't seem like too much of a difference, I'm sure you can get it back in a few weeks of time.
Oh and you also said you are lighter, so you probably have a better bench wilks than before anyways.

Question about 28 day intermediate bench meme program. I always do really well on the first 2 weeks getting 9+ rep on the MR set but I get absolutely smashed by the first day on week 3. Should I just not change my one rep max and just keep the weight constant

>>40710114
Good luck and feel free to report back.
>>40710127
>Heh.
no bully
>How far are you with your stuff for friday?
Far away.
Currently applying for a couple of jobs.
One of the jobs I'm interested in expired the 12th, but according to LinkedIn there were fewer than 10 applicants and the advert is still open. Think I should give them a call?

>>40710139
Oh god, you missed it all, didn't you?
Trappy was, as numerous anons have always suggested, never an actual trap. It was a guy posing with pictures of his ex gf.

>>40710139
>he doesn't know

>>40710145
Do you fail any reps on week 3?

>>40710147
>Far away.
Full on pessimistic over there, haha.

>LinkedIn
Amazing to see how it's used all over the world. Also here, in combination with XING (which is probably bigger here).
Sure as hell give them a call, you have nothing to lose.

>>40710160
Yep

>>40710168
>you have nothing to lose.
my face
Think the only reason it's so popular is because there's no good alternative that all the people and companies can be fucked to move to. LinkedIn does not feel like a good system at all, imho.
Never heard of XING tho. Specific to certain professions, like Shipping Cluster, or more like LinkedIn?

>>40710174
How are you on week 4?

>>40709846
Late reply but yeah, it started working for me too. At first I couldn't access goodlift.

>>40710206
But where is Virtus?

>>40710204
>my face
Nah i don't think they will take away your trip!

But seriously, there is no shame in it and if anything they are faulty themselves for leaving the thing open.

Yeah, XING isn't international like LInkedIN, it's probably just known here in Germany.
I don't think that it was meant to be for a certain profession, however, as far as i have seen, it is mainly used for IT-related stuff. Anything from a Software-Engineer to management.

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>>40710230
He was on, squatted 270 I think.
Also the scoresheet shows the -83 now but it showed his name on the -93

>>40710204
I've only completed one cycle do far. Missed some reps from week 3 and my bench pretty much stayed the same

>>40710261
But he's not on the scoreboard?
>>40710267
Try what you said for a cycle, then. Your work capacity is probably poor, but it should come around rather quickly.
>>40710257
And they didn't use common words, so the ad was hard to find.
>Germany
Thought you were Danish tbH.

>>40710304
>But he's not on the scoreboard?
Yes he is
>>40709846 was group number 2(the good -83s and the bad -93s), Virtus is in group number 3 with the good -93s.

>>40710304
Yeah just go for the call and get that shit lad.
>Danish
Danish people are cool so I am OK with that.
Somehow all guys I happened to talk to from playing some good old Warcraft 3 maps were Danish and super cool.

>>40708839
dianabol and vyvanse

>British Salman Khan is competing
Thought we had another friend competing there for a sec.
>>40710332
Which group are we watching right now?
>>40710353
It's just too bad that they have that language. I mean, they barely understand each other...
https://youtu.be/s-mOy8VUEBk

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>>40710427
>Which group are we watching right now?
Looks like they just started group two

>>40710139
sparrow join the discord its cool now

>>40710427
>D*nish
https://youtu.be/ZrGIhrs3HkI

The group with Virtus and Haraldsen (who Isley tricked his Bronze medal from) are up after the next three benchers, I think. Opening with 165 and 195, respectively.

>>40710515
Fleksnes bestnes.

>>40710427
>>40710515
KAMELÅSÅ

Link the stream you disgusting jävla sweeds

>>40710563
go to goodlift dude

I think Insulini is benching soon

>>40710563
http://goodlift.info/live1/onlineside.html
If you follow them on youtube, they set up the streams days in advance and you can turn on notifications, jævla däne

>>40710569
ty bror

>>40710563
>Being this mad that based Gustav Hedlund will win with 50 kg over second place
Sad!

>danmark
>styrkeloft
Vel ein fåvæ

I'm so tired but have to lift

Should I train when I feel this shit

Gonna bench

WAOW

How good is 270kg dadlift for rocco insulini?

Whats his PB?

ROCCO YES
175 for 2nd attempt. Can he do 180 today?
>>40710606
About that, IIRC.

Wtf that weird ass setup. I thought blocks were for midgets that could barely reach the floor.

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>easy 195kg opener
>still not taking classic seriously
How can other countries even compete?

Lat oss fagna siger!

Our very own Orangutanman (rip) lifts with Haraldsen, actually.

>>40710633
Maybe he has a back/hip issue.
>>40710636
Shaky lockout tho. Probably won't see a PR today, think he's done 205 two years ago?

>>40710636
>How can other countries even compete?
>Projected total (720,5) (4th place)
Easily, it seems.

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Reminder that norwegian lifters are irrelevant, because they will get stripped of their medals after the event.

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>>40710655

>>40710659
Pointless post.

Fucking Rocco, 180 GET

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based rock-man

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>>40710664
Just don't reply to finnish posters

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>>40710659
No need to bully, it ain't my fault Gustav opens 50 kg higher than Knut in the deadlift.

Fucking hungry lads.

Dubs and I eat this whole tub of yoghurt

>>40710680
Pointless post, typical swede tactic of opening with your max and then missing all subsequent attempts

>>40710699
How can you eat Yogurth when you are hungry, I would have to puke and have stomach pain

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>>40710705
His max is around 320 kg though.

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>>40710712
Pointless post

>>40710699
Better be a kilotub.

>>40710731
It is
>>40710709
Idk, I have a strangely resilient stomach. Nothing bothers me except strong onions

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>>40710745

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POLITICS

>>40710745
Wait who and what lift

Rocco prematurely pressed, so 180 got 2 reds...

>>40710774
Haraldsen, 2nd attempt. 205.5 next attempt.

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SWEDEN BTFO

>>40710751
I really, really like that pic.

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>>40710799
Hmm

>>40710712
I made that picture

>>40710816
delet

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>>40710825
Never

>>40710758
underrated

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>150kg opener

miss my princesa...

Bombo rocco

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>>40711244
NO BOMBO ROCCO

>>40711341
Wait what has he benched and squatted

>>40708768
>>40709585
If I don't lift for a week there's a 10,000% chance my lower back feels like trash. I would like it if this stopped.

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>>40711352

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>>40711352
He benched 180 but started pressing just before the command.

Stream link please and thank you.

>>40711390
They're finished tho.
Bodorio is on this Saturday, I think?

>>40711341
>>40711244
I made this meme (no bombo gerogeo)

>>40710712
I made this picture

>>40711366
>tfw from my country
yay
>tfw 7 years younger and outlifts me horrendously at roughly same weight
nay

Failed a 180kg dead lift even though I did it a month ago
Should I quit?

>>40711403
whenever you beg for attention by claiming to have come up with OC, you just look like a tool. Here's your only (You).

>>40711409
ever heard of a hobby called rock collecting?

>>40711341
I know, really proud of our Insulini.

Why did he failed his first deadlift?

>>40711492
Didn't see it, can't be arsed to go back and find out why atm tbH.

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Post 3rd lift pr walk up songs
https://youtu.be/89F5fpvwPr0

>>40711836
https://www.youtube.com/watch?v=wvDBtjE8i04

>be me
>have block pulls
>decide I don't want to make an autistic death trap by stacking plates today
>decide to try subbing with rack pull like some anon suggested
>ended up doing my singles at 100% instead of 90%
>still feel like I skipped a deadlift session
wew

>>40711866
that was me

did you set the racks as low as the blocks would have been, or did you have to settle for knee-level?

>>40711880
Yeah, just barely below knee level like the blocks.

No chalk axle deadlift with 230kg today lads
Went up quite easily actually, grip as getting a bit dodgy as I locked out though

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There might b hope I can bench soon, lads

today regime

80% 4x5 than 6x3 60% EMOM - dl
x6, x6, xAMRAP - bench
10RM than 3x6-8 - front squats
x6, x6, xAMRAP -ohp
3x10 - rows
5x12-15 - flyes

kill me

t-t-hanks

>>40711836
https://www.youtube.com/watch?v=kw4bGBDKrPs

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>>40712059
Nothing today but tomorrow
>pause skwaats
>touch & go bench
>wide grip bench

>>40712059
What are you doing, training one day a week?

What can I do instead of block pulls or rack pulls? Just lower percentages and do full pulls?

>>40712323
lower percentages and do partial pulls from the same positions

>>40712341
I'm sorry, I don't completely understand, like pause above knee?

>>40712323
>Just lower percentages and do full pulls?

I would. You can't go wrong pulling str8 w8 from the floor.

Ayyyyyy laddos, killed it in squats and diddlies :) shame about the binch, was nervous af. On the first diddly I locked my legs too early and lost balance so I made a downward movement

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Does anyone have a McGill back protocol infographic?

>>40712463
Well done lad.

www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

>>40712463
We saw it laddo, good job :)

>>40712463
I wish you had bombed the whole thing you PED-using scum

all this SSB work to a box is really taxing my thoracic, never thought they were an issue but my upper back is feeling just as wrecked if not more after every squat session, and my lumbar erectors are thicker and more solid than ever

>>40712463
Nice going lad
It was a pretty big total PR wasn't it?

>>40712463
Gj, senpai. Really proud of you !

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>>40712739
Cheers mate

>>40712463
Good lifting, fAm.

>>40712861
>>40712719
shoo shoo rafaello

To those of you who drink a gallon or more of water a day, how often do you pee?

>>40712463
Good job mang! Unfortunately I wasn't able to watch. What did you total/wilks?

>>40713007
I don't measure it but I'm 90% sure I drink over a gallon most days and I pee like every 30-45 minutes unless I'm predisposed

>>40713030
Heyyy totalled 737.5 for a 466 wilks! Previous best was 700 and 444 wilks

>>40709782
you have a bunch of muscles there, but assuming youre arching with thoracic extension and keeping shoulder blades packed tight, then that's normal.

if its QL or low back, youre arching wrong

if you dont pack your shoulders or are new to that technique, its that.

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>>40712463
*angry fanboy noises*

was still good m8

What's the highest wilks ever achieved by a /plg/ lifter? Rocco is up there with 466, I think I remember Bryce reaching 477? Not sure about Fil and Kbooey.

>>40713171
I think it's Bryce with 477. Fil got like 470 at nats last year, I don't think Kbooey is that high.

>>40713171
John haack over 500

>>40709872
>gender fluid beings

please be satire

>>40709872
Hi sparrow

I used to see you at the Nelson but was too autistic to say anything.

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For those not in the know.

https://www.youtube.com/watch?v=DxMGZkhfMf0

>>40713196
>posting roidaroo lolfedders
>>40713171
>>40713192
We will see what Filip does on saturday.

Is there any supps that make cutting easy?

I can't get DNP and I just can't seem to cut properly.

Is there any short cuts? Please help.

Going to be doing cardio every day soon

>>40713370
caloric deficit

EC Stack

water and sodium loading
all of those are acceptable methods

>>40713392
>water and sodium loading
only short term pre physique/bb comp or sports weigh-in. actually cutting with it spells disaster

>>40713392
What's an EC stack? I'm desperate.
I don't care about a goal weight, I just need to get lean at this point.

Ive bulked since i was 14 and a caloric deficit after 4 years of bulking is just so hard

Ive become a fatty

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DEADLIFT
GENIUS

>>40712861
How much does he bench?

>>40713418
then why do a lot of people do it for PL

>>40713436
GENIUS

>>40713421
Ephdrine (bronkaid?) and caffeine

it makes you go into ketosis.

caloric deficit is better.

>>40713461
Almost 3 plates I think
His squat 1rm is 550

>>40713436
>those extreme lanklet proportions
How much did he turtle

>>40713502
If so, shouldn't his chest be pretty big, or is it the way his arms are behind his back?

>>40713498
Not him but how do I get ephdrine in the UK?

>>40713524
Considering there are drug tested women that can bench 3 plates, no a 3 plate bench doesn't necessarily mean you will have big pecs
4 plates theb maybe you're guaranteed j00cy pectorals

>>40713481
re-read what I said. it works short-term. he's not gonna lose the chub of permabulking by flushing without crapping out a kidney at some point. no h8 though, just sayin

>>40713537
illegaly

>>40713092
Do you have experience with helping anyone with post-cancer fatigue get in better shape?

If I want to linearly progress using front squats only, something like 3x a week.

Does 3x5 vs 5x3 really make much difference? Will triples 3x a week be too much or not because the movement is lighter than a backsquat?

>>40713687
It's only lighter if you want it to be :^)

Does Bryce still lift? He used to post here years ago no?

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>>40713680
I as well am interested in this after the whole trappy thing.

>>40713631
I was mistaken and you are correct

*gives you a big hug and lifts you off the ground*

>>40713680
strength training in general shows very good aide for people battling cancer or in remission

however, fatigue management will be the biggest issue

Ive had someone who was skin and bones be able to diddly 65 in remission and then some healthy looking man mid chemo nearly vomit from a 15 lb kettlebell.

>>40713687
3x5 or 5x3 pls respond

>>40713736
d-don't do that

but 's all good m80

>>40713727
Keeeeeek

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>>40713727
I knew you were out of shape, but I could never imagine you were -that- out of shape, mister T-shirt.
>>40713755
Joint pain hinders meaningful resistance, so I'm more in need of aerobic training. Will be in addition to daily walks and weekly yoga.

>Fatigue management
Not sure how to given the constant fatigue, which makes daily/weekly/monthly stimulus/recovery a shot in the dark, as far as I can tell.
Every day is somewhat random too, regarding how bad the fatigue is.

>>40713736
It's ok senpai

*looks at your bulge with big anime eyes and blushes*
Hehe... so lewd uguu kawaii *__*

>>40713727
I can't believe Joe is actually and completely unironically the best poster in /plg/ atm

>>40713680
Don't bother, people getting cancer is nature's way of trying its best to get rid of GDEs

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how old were you when you realised all the top guys are using insulin?

How come Rocco looks bigger than fil despite weighing 12kg+ less

>>40714272
>Rocco looks bigger than Fil
"no"

>>40713680
I've worked with one lady for a bit after she had breast cancer yeah. I wouldn't say I'm anywhere close to an authority on the subject though and she was like 4-5 months out from the start of remission so it had been a decent amount of time before she saw me.

>>40714297
This one's been off chemo since just before Christmas 2014 and all subsequent tests show no signs of cancer.
You're more of an authority than me, I'd say. My knowledge is limited to a couple of hours reading relevant research papers last night.

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>>40713964
Insulin Power is unstoppable

I'm very sick and weak today only managed bench. I'm supposed to pull a new 8rm today for Nuckols deadlift, is it better to do that next session if I think I'll feel better and maybe lift more?

>>40714451
Oh wow yeah that's a long time for that amount of fatigue and fluctuation to still be so strong.
Depending on how independent they are about doing their shit you could come up with a graded system for them to do their exercises based on their fatigue/feeling that day.
Give them 3 levels of shit to do and if they're feeling really good have them work on that more intense stuff and vice versa, with one in the middle for average days.
Kind of an extremeified normie RTS.

But getting them through basic stability, balance, and core endurance as a base will be really beneficial.
McGill stuff and hip strengthening especially, along with making sure they understand how to move well, control their hips and lower back and all that jazz.

>>40714555
Honestly don't know how independent she is. I'm afraid chemo-brain makes the situation worse.
>3 levels
I'll do that. Think I'll make it with a stationary bike. Maybe at the end of a walk when she's already up and going, but it may be too much in one go. Even more so if the diet is not helping the energy level, but I guess there's no way of telling chemo fatigue from diet fatigue for her at this point, as she's been at it since beginning of January.
I'll try to get some strengthening exercises in, but the joint pain makes it difficult. I think there's also some shoulder pain/issue going on, and jumper's knee.

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attempting to do this today
shoo shoo flu

>>40714667
is this advanced med?

int large has so many sets compared to that

>>40714686
this is adv large its just a very easy day

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>>40714712
this is me this week. i'm going to die.

>>40714740
At leas the benchpress seems very easy.
Good luck with the deadlifts

>>40714740
looks pretty normal to me desu

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>>40714712
oh, youre on 6days a week. interesting

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>>40714769
>looks pretty normal to me desu
>pretty normal to me desu
>normal to me desu
>to me desu

>>40714779
adv large (cms-ms) is only 4x a week not 6

>>40714818
nice, well good luck with your training today

>>40714808
Well I mean, the benchpress part is actually quite easy, no?

>>40714808
i mean im just used to it by now since im at the last part of this prog

>>40714844
thank im hoping influenza doesnt fuck me over

>>40714861
hm? oh yeah should be fun

https://www.youtube.com/watch?v=Np7lObaDiBk

>>40714880
i probably wouldn't push too hard. not worth it desu

>>40714909
eh its not the a strain so i only just feel like shit
if it was the a starin like i had last time i wouldn't even think about it lol lost 15 lb when i had it

>>40714944
lmao im trying to lose 15lbs without losing strength right now

>>40715025
well i was so dehydrated it was horrid
i stained a erector the first day back so idk if i lost strength wasnt able to test it lol
that was about a year or more ago

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>>40712161

noice

>>40712271

nope 3x a week

my routine this week (4 week cycle)

mon

lowbar squats - 8RM followed by 3x4-5 with that weight
bench - x8, x8, xAMRAP
pull ups - until 20 reps with only 30-1m rests
ohp - x8, x8, xAMRAP
some biceps pump 4 sets of 10-20 reps

wed

dl - 80% 4x5 followed by 6x3 EMOM
bench, x6, x6, xAMRAP
fron squats - until heavy set of 6 at rpe 8, do it until rpe 9 (when found heavy of 6 did another 6 sets with that weight lmao, im just learning to front squat so im waaaay below my true max)
ohp x6, x6, xAMRAP
rows 3x10
Flyes 3-5x12-15

(I will prob cut out ohp an flyes of that day cuz its to much)

fri

paused beltless highbar 50% of lowbar - 6x5
bench x4, x4, xAMRAP
pull ups - same as mon
ohp x4, x4, XAMRAP
some bi pump


I know that wed is to much, so going to kick out some assistance

OK, I just got a gym membership. I did calisthenics for a few months beforehand, and I did balconybro's routine for the past two weeks I've had a gym membership. I just started greyskull LP today. Should I do GSLP, or some other routine? My legs are weakest, but I'm weak all around. I am skeptical of only doing deads once a week every week, and not sqautting more. I also don't want to be that guy who does SS for forever and makes nogains. Can you guys rec me a routine?
I don't have any real lifting stats, but I'm strong enough to do 21 pullups in a row if that gives you an estimate of my strength levels. Thanks guys.

Big day of eating today, finally over 250lbs

275 here i come i guess

>>40715151

squat 3x a week, dl 1x a week bench 3x a week

do some pullups but your back should be strong after calisthenics

>>40715164
Just don't get fat, girls don't like it and it's unhealthy and a sign of lack of self discipline.

Been able to lift 0 - 1 times a week the past few months and my lifts have gone down + i've gotten a lot fatter. Should I lift and cut to get back into things? Will my lifts go up super quick as soon as i'm done cutting or is it a better idea to get my lifts on track and then cut? I don't really feel like bulking right now at all.

>>40715175
Thanks man, what do you think if this:
MON: Squat, Bench, Ohp (shoulder accessories too)
WED: Squat, Bench, Deads
FRI: Squat, Bench, rows of some sort
Pullups everyday, cardio on off days, and different accessories like dips and core work whenever feels right.

>>40715493
Also, is dumbells bench and dumbell OHP ok? My gym only has one powerrack and I don't want to hog it.

>>40715472
I'd personally eat at maintainance while lifting more frequently to recomp and then when my strength got to about where it was, cut.

>>40715509
They're harder to progress. Hog it anyway, let people work in if they need to.

>>40715493

dumbells bench no (you want to get strong at barbell bench beacuse its powerlifting) dumbell ohp yes

also do ohp twice a week (on fri) I wouldnt care about rows as you pull up ed (start pulling up with weight), you dont need dips or core work

on wed I would dead, bench, squat in that order just to get fresh at dls as you dl once a week

>>40715520
It's only down about 8-10% though depending on which lift. Feel pretty bloated and lazy

This deadlift session ain't going good, an increase won't happen, damn.

>>40715542
Alright, thanks man. So even if I don't plan on competing it is still a no on the dumbell bench? Sorry, it's just that on Wednesdays I would be in the power rack my full workout and my gym only has one powerrack, as I said.

>>40715588

but dont your gym have like bench for benching? im sure it have, you dont bench in power rack also you can clean weight that you want to ohp so you can do it outside power rack

if you are really limited and your gym doesnt have bench you are just doomed to use dumbells than better dumbells than nothing right

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>Blueshoes squats more than me

Is it true that powerlifting is a mental illness?

>finished house of cards
>now have nothing to distract myself from life and the depression is coming back full force
Help what should I watch on netflix

https://www.instagram.com/p/BRq7yQ0gPQ1/
JUST

>>40715990
bojack horseman, orange is the new black, abstract, trailer park boys/arrested development. general standup specials are good. used to have all the rocky movies, too bad they're not up now. they have louie and breaking bad though. good stuff.

>>40716175
Holy fuck lmao powerlifters are so autistic

How can I fit speed work into linear periodization?

Currently doing a basic linear periodization (similar to the Nuckols article on T-Nation). Basically, I work up to a top set and repeat reps with two 5% drops (e.g. 5@315, 5@295, 5@275). I'm doing this for a main lift and a variation each week. So, for example, today I'm doing this with squats and pause deadlifts, and on Saturday I'll do deadlifts and box squats.

The problem is that I'm slow like molasses, especially on squats and deadlifts. I want to improve this with speed work, but I don't know how to program it in. Can anyone here make a suggestion?

I was thinking about making the variations my main heavy sets and swapping the main lift structure for speed work.

>>40715699
Alright, thanks again for the reply. My gym does not have a bench, sadly. I mostly just see people drag benches from the free weights area into the powerrack. I'll just use dumbbells and hope for the best desu.

>>40716189
Is oitnb really actually good or is it just a soap?

>>40712463
Grande Rocco!
Le tue reazioni dopo le alzate sono sempre le migliori.

>>40715990
Seconding >>40716189 also Weeds, Scrubs, Love, Lovesick, and Archer

>>40716262
i was skeptical as fuck, never jumped on the hype train. randomly tried it out one day, now i'm done and waiting for the next season, whenever that shit is going to come in. it's really actually good, yeah. you think it's going to go into one of those shitty girl power moments, but then everything is fucked.

>>40716205
You say you're slow, are you sure it's just not that you're lifting near your max? Either way if you want to implement speed work put it at the start of the sessions, and for 5-8 sets or something depending on how heavy you go.

>>40716276
bibbidi babbidi bibbidi eh

(ma intanto si, sono davvero divertenti)

>>40716293
chefs table, anthony bordain,

Im watching the new samurai Jack and its sick

I can link its free steaming website if you want

>going to be done with my Sheiko session in 90 minutes, including accessories
>Back didn't bother me at all during the session, even during benching
Feels good man

>>40716293
Also the Office and Shameless

>>40716416
Yes pls, been super hype for it

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>>40709941
>Sparrow !HtFTmNhiQQ
I had never noticed.
Your trip reads "Hormone Treatment Female To Male". Is it true? I used thought about how we would make a cute couple you before sleeping :(

>>40716472
I thought I wanted to be a girl then I realised I wanted to fuck a girl

Big difference turns out

For Honor is a terrible game and nobody should buy it

ver broken and let's not start about dueling in general.

>>40716350

>You say you're slow, are you sure it's just not that you're lifting near your max?

This is definitely the case right now (and where it's most prominent). I'm slow at other percentages, too, though. I had a strongman coach tell me to work on speed, so I guess it's worse than I thought.

>Either way if you want to implement speed work put it at the start of the sessions, and for 5-8 sets or something depending on how heavy you go.

Ok, thanks. I'll give it a try next cycle (max testing next weekend).

>>40716463
https://www.watchcartoononline.io/samurai-jack-2017-episode-53-xcii


Unbreakable kimmy is the cuckiest show I have ever seen.

Every male is either gay, flamboyant or just emasculate. Really liberal.

>>40716509
kek. I like to imagine I'm the girl when masturbating. Very useful habit, girls always comment on how amazing sex is.

>>40716554
>Ok, thanks. I'll give it a try next cycle (max testing next weekend).
There are a lot of articles on speed work(mostly by americans though) so I reccomend reading up a little to see some examples on how they fit it into their training.

>>40716633


>(mostly by americans though)

What did anon mean by this?

>I reccomend reading up a little to see some examples on how they fit it into their training.

Yeah, I've done some reading, but it seems to always be in the context of conjugate programming, which isn't really relevant to my level. I'll try to find some reading with a different context.

>>40716633
Speed work is a huge meme and the entire TSA squad agrees, including the 105kg world champion

>>40716702
>What did anon mean by this?
I meant exactly this

>but it seems to always be in the context of conjugate programming

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>>40716633
I think the entire concept of treating each lift with the intention of "speed" is retarded.

There are many studies out there that show that training with loads that cause velocity to drop, the progress is shittier. When you train at loads where speed is maintained, progress is much better.

It would be like lifting and saying "form day" as in "today we work on technique" as if you dont do that EVERY TIME YOU LIFT.

if you train at slow speeds, your body adapts to slow speeds, so you better have the same or >75% max velocity on most lifts (not with a max ofc)


Greater relative loads and performing the bench press with maximal concentric velocity are associated with greater peak force output.

Longer rest intervals, a heavier load prior to the set, and an ascending loading scheme are associated with greater power outputs.

I can post studies if you want,. heres one

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>tfw wanna be a big guy 4 u
>tfw slim build
>tfw ohp 95, bench 125, squat 200, deadlift 225
I wanna make it bros

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>>40716763
Eat more faggot

>>40716714
>>40716761
He asked about how to fit speed work into his routine, I'm not gonna write a novel about the pros and cons about the concept.

>>40716763

well you are for a long ride

im

225lbs

415 squat
225 bench
430 dl
170 ohp

and im considered twink benchlet around here

[spoiler]im a benchlet tho[/spoiler]

>>40716790
Won't make my bones any bigger or make my beard come in

>>40716821
height/weight?

>>40716799
There isn't a novel to be written
The best way to include it in your routine is discard it entirely and never give it another thought

>>40716834
5'11, 160

>>40716853
Eat food

Srs

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Panzer is my bitch

>>40716853
lol
get to 225 and deadlift 500

>>40716873
But then I'll just be fat

>>40716869

>over 100kg man posts eq squats

Isley why do you even do this, you shouldnt post anything eq being over 100kg if its below 300kg

>>40716821
I was 6' 150 as a teen. I was so the definition of dyel, I failed a bench press with the bar first time I went into the gym. Now I'm close to 200lbs, quit being a whiny faggot. Eat more, train harder and quit being a bitch

>>40716869
thats 2.5x bodyweight EQUIPPED LMAO

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>>40716936

tfw when I squat 2x not equipped with same bw after less than 2 years of lifting

>>40716920
I konw

I'm so weak it hurts.

https://www.youtube.com/watch?v=QqY8bH67qN0

>>40716761
https://www.ncbi.nlm.nih.gov/pubmed/24734902
Thoughts about this one, then?

>>40716952
TDKR was like 20 years ago, can't you come up with anything else?

>>40716949

maybe stop this eq meme and push your raw harder? eq is a lot about skills in use of it, and you clearly dont have skills to use it

>>40716952
Oh shit,is gbro ok?
Was that decline slingamajig bench?wtf

>>40716952
Kek

>>40716949
youre still my idol

>>40716970
>https://www.ncbi.nlm.nih.gov/pubmed/24734902
another to be added to my google drive collection.

I have about 5-600 sources saved in deeper and deeper trees that hold

Idea> specific idea > supportive evidence and evidence against it

so whenever I get a functional fitness retard I just email him 60 sources on the subject and ask him to tear apart each one

I wish I could take each source, shred the paper it was printed on, and make a cuddle pillow with Izely on it with it

>>40716799
>he asked about how to fit (concept) into routine, Im not going to talk about (concept)

then why are you even talking


hey guys, I want to incorporate dropping a 25kg plate on my testicles from progressive heights to make my balls bigger? how should I incorporate that?

>no anon dont do that

I didnt ask if it was good, I asked how to incorporate that

>>40716949
and yet you dont give up

truely inspiring

not even satire here man

>>40716763
I'm 5'9 and 220, I think I'll bench 150 kg, squat 185 kg, and deadlift 214-223 kg next week, my wrists are 6.5" and my waist is ~34 inches. I think you'll be fine

Guess my age and Ill do something of value.

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>>40717056
red pill me on voodoo floss bands

>>40717119
28

>>40717119
24

>>40716946
same here

>>40717119
35

>>40717119
Would've checked the archive if it wasn't down, but I think you said you're mid-30s.

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>>40716869

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>>40717158
Isley should always expand dong. I mean look at this face

>>40716952
Haha thats quality

>>40716998
Yeah i had a new sturdier bench within days and put up 190kg with the slingshot

>>40717187
you may not like it, but this is what peak fap material looks like

https://youtu.be/y0m5NxjhvCc

So apparently, RTS programming has changed a bit, which is probably what Momentum was part of last year.

>>40717129
I use dental floss
I wouldn't recommend using shrunken head hairs for flossing, you might get possessed.


in all seriousness I never heard of that brand until I googled it

My second working set always feels better than my first set, am I not warming up properly or is this kind of just to be expected?

>>40717129
not much to redpill, they're pretty alright. i don't get the hype but i love mine

all you mofos better get comfy at the end of a hump day
>https://www.youtube.com/watch?v=RYbKqqlYhLk

nuevo
>>40717401
>>40717401
>>40717401

>>40717308
Totally normal

>>40717308
thats normal

>>40717085
Pics?

>>40717413
>>40717419

I'm doing RTS programming right now so I work up to a top set then do my weight drops. Should I kind of up my RPE to account for this or just leave it as is?

Can someone recommend me a late intermediate program with 3-4x squat frequency and 3-4x bench frequency that focuses mostly on comp lifts and very little variation

Not something crazy I just enjoy high frequency and comp lifts